Ashtanga Yoga Advanced A series: Sthira Bhaga - for advanced only

Ashtanga Yoga for advanced practitioners: 35 tough Asanas of third series (Advanced A) play with gravity. The reward: Sthira Bhaga, sublime serenity.

Traditional Practice Series

Digasana [B]

दिगासन [ब्]

Digāsana [B]

Info about sequence|Asana overview|Vinyasa overview
Ganda Bherundasana [thumb mini] Hanumanasana [thumb mini] Supta Trivikramasana [thumb mini] Digasana [A] [thumb mini] Digasana [B] [thumb mini solar] Utthita Trivikrimasana [thumb mini] Nata Rajasana [A] [thumb mini] Nata Rajasana [B] [thumb mini] Raja Kapotasana [thumb mini] Eka-Pada Raja Kapotasana [thumb mini]
Digasana [B]


Dish (दिश्, Diś) = Quarter, Cardinal Point, Direction, Time (Kala, काल, Kāla) and Space (Dish, दिश्, Diś)
Asana (आसन, Āsana) = Posture, seat
Digasana (दिगासन, Digāsana) = Posture of Cardinal Point

Vinyāsa breath Dr̥ṣṭi explanation of movement
1 IN añguṣṭhamadhye lift arms over side
2 EX nāsāgre spread fingers, extend far to front, hands left and right beside feet to the ground
3 IN lift right leg straight backward, extend arms forward
5BR añguṣṭhamadhye Digasana [A] (दिगासन [अ], Digāsana [A])
4 EX extend hands like wings to the side
5BR nāsāgre Digasana [B] (दिगासन [ब्], Digāsana [B])
5 IN hands again to the front
5BR añguṣṭhamadhye Digasana [A] (दिगासन [अ], Digāsana [A])
6 EX nāsāgre right foot and hands again to the ground
7 IN lift left leg straight backward, extend arms forward
5BR añguṣṭhamadhye Digasana [A] (दिगासन [अ], Digāsana [A])
8 EX extend hands like wings to the side
5BR nāsāgre Digasana [B] (दिगासन [ब्], Digāsana [B])
9 IN hands again to the front
5BR añguṣṭhamadhye Digasana [A] (दिगासन [अ], Digāsana [A])
10 EX nāsāgre right foot and hands again to the ground
- IN bhrūmadhye lift head, hands stay on ground
(EX) come to standing in Samasthitih (समस्थितिः, Samasthitiḥ)

legend for the Vinyāsa table:

  • The grey part of the table is performed in Aṣṭāṅga-Yoga practice.
  • Yellow marked is the position depicted on the photo.
  • Vinyāsa:1 = ekam; 2 = dve; 3 = trīṇi; 4 = catvāri; 5 = pañca; 6 = ṣaṭ; 7 = sapta; 8 = aṣṭau; 9 = nava; 10 = daśa; 11 = ekādaśa; 12 = dvādaśa; 13 = trayodaśa; 14 = caturdaśa; 15 = pañcadaśa; 16 = ṣoḍaśa; 17 = saptadaśa; 18 = aṣṭadaśa; 19 = ekonavimśatiḥ; 20 = vimśatiḥ; 21 = ekāvimśatiḥ; 22 = dvāvimśatiḥ; 23 = trayovimśatiḥ; 24 = caturvimśatiḥ; 25 = pañcavimśatiḥ; 26 = ṣoḍavimśatiḥ; 27 = saptavimśatiḥ; 28 = aṣṭovimśatiḥ
  • breath: IN = Inhalation; EX = exhalation; 5BR = five breaths
  • Dr̥ṣṭi: nāsāgre = to the nose; añguṣṭhamadhye = to the middle of the thumb; bhrūmadhye = in the middle of the eye brows; nābicakre = to the navel; ūrdhvadr̥ṣṭi = upwards; hastāgre = to the tip of the hand; pādayoragre = to the tip of the foot; pārśvadr̥ṣṭi = sidewards
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